Concurrent Strength & Endurance Training 2017: Cycle VI

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Oct 5, 2017.

  1. Bare Lee

    Bare Lee
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    Crap, another lost cycle last cycle. I think I'll just focus on getting back to some benchmark loads with the 3x3 protocol, like 135 OP, 225 BP, 275 Squat, 315 Deadlift, and then see what happens after that.

    I also have to decide if I'm really up for a daily bike ride in the morning plus daily push-pull lifting in the afternoon or if it's best to go back to the EOD routine of alternating between doing all my main lifts one day, and doing aerobic the other, usually in the afternoon for both. I think the ED protocol for both lifting and aerobic is probably best for fitness, but the EOD protocol keeps things fresher mentally, and it's always worked for me in the past.

    The main goal is simply to get in better overall shape and lose some weight, and try not to get too caught up in lifting progress as a goal in and of itself. But it's hard. Once I start getting back into it, I invariably start looking forward to greater loads and progress. Hard to stay within the lifting moment and just lift.

    ---------------Week 1: Cycle VI---------------

    Sunday, 17.10.08
    AM
    1 mi bike commute.
    Noon
    8.4 mi bike ride--Office to home via NPB no.9. I took a slightly shorter ascent to the bridge. Beautiful fall day. First day of Cycle VI. I knew if I didn't get in a ride there would be little hope of establishing a riding routine before winter sets in.

    Monday, 17.10.09
    Late Afternoon

    Lifting: Push--Priming
    SQ: 3 x 3 @ empty bar
    TKOP (Tall Kneeling Overhead Press): 3 x 5 @ empty bar
    BP: 3 x 5 @ empty bar


    Tuesday, 17.10.10

    Wednesday, 17.10.11
    Morning & Afternoon

    Riding: Commute
    2 mi

    Late Afternoon

    Lifting: Push--Priming
    SQ: 3 x 3 @ 95 lbs
    TKOP: 3 x 5 @ 95 lbs
    BP: 3 x 5 @ 95 lbs

    Thursday, 17.10.12
    Late Afternoon

    Lifting:
    Pull--Priming
    DL: 3 x 3 @ 185 lbs
    Rw: 3 x 3 @ 135 lbs
    PD: 3 x 3 @ 150 lbs

    Everything felt pretty easy. After this week of priming, I should be ready to start building up to 90% resistance next week, then begin microloading once the easy progress stalls. Hopefully I can get up to a 3RM 275-pound Squat, or approximately a 300-pound 1RM Squat, by the end of the cycle. After that, who knows? Keep going, or stand pat? We'll see. Definitely feels good to be lifting again though, and that's all that really matters at this point. Back on the chain gang.

    One thing's for sure: I've become pretty good at getting back into shape, but pretty bad at staying in shape for more than a year or even six months at a time. Gotta fix that. I will, however, give myself credit for staying largely injury-free these last several years, now that I've adjusted to the fact that I'm middle-aged and somewhat brittle.

    Friday, 17.10.13
    Had time to lift at the end of the day, but didn't. How does that happen?

    Saturday, 17.10.14

    ---------------Week 2: Cycle VI---------------

    Sunday, 17.10.15
    Some riding with the kids.

    Monday, 17.10.16
    Morning & Afternoon

    Riding: Commute, 2 mi

    Mid morning

    Riding: Errands, 8 mi

    Late Afternoon

    Lifting: Push--Priming
    SQ: 3 x 3 @ 135 lbs
    TKOP: 3 x 3 @ 95 lbs
    BP: 3 x 3 @ 135 lbs

    First day I finally rode and lifted on the same day. Felt pretty good. The earlier riding didn't seem to interfere with the later lifting much at all, but I'm still just priming. We'll see, but seems pretty doable to do a daily split like that. Experimenting with that could be the goal of this cycle, in addition to simply getting the loads back up.

    Tuesday, 17.10.17
    Late Afternoon

    Lifting:
    Pull--Priming
    DL: 3 x 3 @ 225 lbs
    Rw: 3 x 3 @ 135 lbs
    PD: 3 x 3 @ 150 lbs

    Still proceeding cautiously, but so far, so good . . .

    Wednesday, 17.10.18

    Thursday, 17.10.19
    Late Afternoon

    Lifting: Push--Priming
    SQ: 3 x 3 @ 185 lbs
    TKOP: 3 x 3 @ 95 lbs
    BP: 3 x 3 @ 135 lbs

    Next time I'll try 225 lbs for the Squat 3RM (250 lbs 1RM) and if that feels right, re-institute the Iron Ratio for the other lifts using the Squat to calculate the base unit. Then begin progressive overloading, probably in 5-10 increments at first, for the squat, then microloading when resistance starts to build up.

    Friday, 17.10.20

    Saturday, 17.10.21
    Late Afternoon

    Lifting:
    Pull--Priming
    DL: 3 x 3 @ 225 lbs
    Rw: 3 x 3 @ 135 lbs

    OK, last day of priming. I punched in 250 1RM for the Squat in my Excel sheet in order to derive the loads for the other lifts, following the Iron Ratio. Here's what I got for the 1RM and 3RMs:
    SQ: 250/225
    OP: 125/113
    BP: 188/169
    DL: 288/259
    Rw: 156/141
    PD: 209/188

    Everything looks pretty doable. Then it's just a question of what rate to use for the microloading. I'll probably start with adding a pound on the 1RM Squat for each Push/Pull split until it feels too easy, but maybe I'll just stick with that, even if it feels like the rate of increase could be greater. In my present mood, I'm all for lifting feeling easy, as my motivation isn't very strong.

    Now I really gotta get serious about sled work at the end of each lifting session.

    ---------------Week 3: Cycle VI---------------

    Sunday, 17.10.22

    Monday, 17.10.23

    Tuesday, 17.10.24

    Wednesday, 17.10.25

    Thursday, 17.10.26

    Friday, 17.10.27

    Saturday, 17.10.28


    ---------------Week 4: Cycle VI---------------

    Sunday, 17.10.29

    Monday, 17.10.30

    Tuesday, 17.10.31

    Wednesday, 17.11.01

    Thursday, 17.11.02

    Friday, 17.11.03

    Saturday, 17.11.04


    ---------------Week 5: Cycle VI---------------

    Sunday, 17.11.05

    Monday, 17.11.06

    Tuesday, 17.11.07

    Wednesday, 17.11.08

    Thursday, 17.11.09

    Friday, 17.11.10

    Saturday, 17.11.11


    ---------------Week 6: Cycle VI---------------

    Sunday, 17.11.12

    Monday, 17.11.13

    Tuesday, 17.11.14

    Wednesday, 17.11.15

    Thursday, 17.11.16

    Friday, 17.11.17

    Saturday, 17.11.18


    ---------------Week 7: Cycle VI---------------

    Sunday, 17.11.19

    Monday, 17.11.20

    Tuesday, 17.11.21

    Wednesday, 17.11.22

    Thursday, 17.11.23

    Friday, 17.11.24

    Saturday, 17.11.25


    ---------------Week 8: Cycle VI---------------

    Sunday, 17.11.26

    Monday, 17.11.27

    Tuesday, 17.11.28

    Wednesday, 17.11.29

    Thursday, 17.11.30

    Friday, 17.12.01

    Saturday, 17.12.02
     
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    #1 Bare Lee, Oct 5, 2017
    Last edited: Oct 22, 2017 at 9:23 AM
  2. Abide

    Abide
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    Barefooters
    1. Nederland -...

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    Wow well cycle 6 here I come.

    Getting more serious about training and losing some weight. Down about 5 lbs and heading out for a long race Saturday my typical 60k I always run in October and then two back to back bike tours. One in the Netherlands and one in England. I'll take my nice camera and get some good pics. Will get the schedule on tomorrow.

    Thank for keeping this going Bare Lee.

    By the way when are you gonna get a bike and come do a short euro tour with me for old times sake. Actually I have a bike you can use. Could do a nice ride through Belgium, the Netherlands and Germany

    ---------------Week 1: Cycle VI---------------
    Monday, 17.10.09

    Bike Commute - 35k

    Tuesday, 17.10.10
    Run Commute - 17k

    Wednesday, 17.10.11
    Bike Commute - 35k

    Thursday, 17.10.12
    Bike Commute - 35k
    Yoga

    Friday, 17.10.13
    Bike Commute - 35k

    Saturday, 17.10.14
    Broke the rules and went to run a 60k that I have run for the last 4 years, ended up getting lost and cut off about 10k accidentally, so ended up only running a 50k.

    Thats

    Sunday, 17.10.15

    ---------------Week 2: Cycle VI---------------
    Monday, 17.10.16

    Squats - 3 x 3 @ 60kgs
    Pull-downs - 3 x 12 @ 50kgs

    Got a little groin pull over the weekend. Felt fine lifting but walking around is a tad sensitive. Things are definitely becoming a bit more brittle as Lee says and take a lot longer to heal unfortunately.

    Tuesday, 17.10.17
    Bike Commute - 35k
    Yoga

    Wednesday, 17.10.18
    Bike Commute - 35k

    Thursday, 17.10.19

    Friday, 17.10.20
    Bike Commute - 35k

    Saturday, 17.10.21
    Bike Trip - 126k

    Took a little trip east on the Maas river route, was a very nice ride. Did a bit of sightseeing and eating. Great prep ride for next week.

    Sunday, 17.10.22
    Bike - 40k

    ---------------Week 3: Cycle VI---------------
    Monday, 17.10.23

    Bike Commute - 35k

    Heading over the North Sea to England tomorrow evening to do a longer credit card mountain bike tour. The total ride is around 550k hopefully I can get it done in 5 days and be able to catch the ferry back home.

    I'll be riding from Hull over the trans-pennine trail, then break off to ride up the Pennine Bridleway, then hits some MTB routes through the Yorkshire Dales and finish up back to hull on the Way of Roses.

    I think I have all my bike kinks worked out. Figured out the wider brooks saddles are much better for long touring than the narrow ones. I'll post up some pics or maybe a link to the instagram account when and if I make one.

    Tuesday, 17.10.24

    Wednesday, 17.10.25

    Thursday, 17.10.26

    Friday, 17.10.27

    Saturday, 17.10.28


    ---------------Week 4: Cycle VI---------------

    Sunday, 17.10.29

    Monday, 17.10.30

    Tuesday, 17.10.31

    Wednesday, 17.11.01

    Thursday, 17.11.02

    Friday, 17.11.03

    Saturday, 17.11.04


    ---------------Week 5: Cycle VI---------------

    Sunday, 17.11.05

    Monday, 17.11.06

    Tuesday, 17.11.07

    Wednesday, 17.11.08

    Thursday, 17.11.09

    Friday, 17.11.10

    Saturday, 17.11.11


    ---------------Week 6: Cycle VI---------------

    Sunday, 17.11.12

    Monday, 17.11.13

    Tuesday, 17.11.14

    Wednesday, 17.11.15

    Thursday, 17.11.16

    Friday, 17.11.17

    Saturday, 17.11.18


    ---------------Week 7: Cycle VI---------------

    Sunday, 17.11.19

    Monday, 17.11.20

    Tuesday, 17.11.21

    Wednesday, 17.11.22

    Thursday, 17.11.23

    Friday, 17.11.24

    Saturday, 17.11.25


    ---------------Week 8: Cycle VI---------------

    Sunday, 17.11.26

    Monday, 17.11.27

    Tuesday, 17.11.28

    Wednesday, 17.11.29

    Thursday, 17.11.30

    Friday, 17.12.01

    Saturday, 17.12.02
     

    #2 Abide, Oct 12, 2017
    Last edited: Oct 23, 2017 at 6:46 AM
    Bare Lee likes this.
  3. Bare Lee

    Bare Lee
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    Ah, so there you are!

    Sounds like some good races/tours coming up. I'm envious. And I appreciate the offer, it would be a lot of fun, but my wife won't even let me hang out for a day at a childhood friend's cabin this weekend, so a trip to Europe is right out. You're lucky to have such an understanding family. Now that our kids are a bit older, there's talk of getting a used camper next spring. We're ready to graduate from picnics to weekends in state/national parks. Travel abroad is probably a few years off still. It would be cool if I could convince at least my son to eventually do some real hiking with backpacks and tents, or a bike tour. I miss that.

    Let me know if you're ever in Chicago again though. I could probably arrange a trip around your schedule.

    Thanks to you as well for keeping this up! Besides formatting the year's cycles at the beginning of the year, I don't really do anything more than you or BA. The real contribution is our mutual encouragement and exchange of ideas (and from TJ for maintaining the site).
     
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  4. Abide

    Abide
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    Yeah will do, we might be planing a trip in May but I am not sure if I get to go to that one.

    It helps that she likes to do the same things I do so we go back and forth, but I also definitely want to get my kids more involved in these things.

    I'm testing out a bikepacking/bikepubbing trip through the yorkshiredales next week. Will pass along some picks when I get back. They have some great long distance cycle routes on and off the road over there. Definitely could take the older two boys for a multiday trip.
     

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